12 Week half Ironman (70.3) Preparation (12 - 14hrs per week)

THE 1/2 IRONMAN (70.3) PREPARATION PHASE (8-12 Weeks)You have either gone through the whole process from Foundation building your skills and technique into Winter building your fitness and holding technique under more pressure and now you’re embarking on the final preparation to your race. Or you may be just tapping into this phase of your training to help you with your final preparation for your race.

The key is: 1) You are not injured2) Your enthusiasm is high (you have not overdone the training to this point) 3) Technically you are sound4) You have built adequate fitness to take on the ironman plan

There are a number of ways in which you can tailor this plan to suit you, your lifestyle and your ability.

Main set 110 - 15 x 30 seconds hard - 1mins recoveryYou will not see very high heart rates on the 30 secs as its not long enough.

Main set 25 - 8 x 1mins hard into 2mins easy You should see HR climb to around L4 and start to build lactate after about 30-40 secs

Cool down 10 - 30mins easy spin

James Beckinsale

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Optima Training Systems

After years of coaching athletes in person I wanted to help athletes who couldn’t engage with coaches or clubs personally. Rather than just providing online training plans, I have put together a number of resources including plans, videos and articles https://www.jamesbeckinsale.co.uk/

For the training plans to become personal to you I’ve included profiling tools that will help set your individual training zones. I’ll also be posting training sessions and current thinking on social media.